Tempo runs are workouts at a fairly steady, moderately fast pace. They are controlled steady efforts, not burn-ups races. The guide to tempo pace is around 80% to 90% of our max heart rate (HR).
Tempo runs are also known as lactate threshold runs. This is because tempo runs are run at a pace that builds up waste product in our legs at a rapid rate, which is called the lactate-threshold velocity.
The lactate threshold (LT) is when lactic acid begins to accumulate in the blood and you have to slow down. Tempo runs allow us to train close to the lactate threshold without exceeding it. LT is the best predictor of distance-running performance.
Typically, tempo pace is 10 to 15 seconds slower than our 10-k race pace. Tempo runs are "comfortably hard" runs. Easy runs, in contrast, mean that we can comfortably hold a conversation. Not so for tempo runs. The pace is fast enough that you know you're working hard, but if you had to, you could keep up the pace for up to an hour. It is usual to start with 3 km or 20 minutes of tempo running before building it up gradually to longer distances. Take a short recovery break (jog) in between for tempo runs longer than 6 km.
Runner's World (RW) advocates the Tempo Run 1000s workout for new runners who might have a hard time running evenly for longer tempo runs. Tempo Run 1000s are simply 1000 m repeats done at tempo-run pace with 60 seconds of recovery in between. Or run tempo 1000s every 2 to 3 weeks in place of a more standard tempo run to add variety to your tempo training.
Why is tempo run useful?
- Tempo runs teach your body to run faster before fatiguing
- It increases lactate threshold running speed
- It gets your body used to moving at a sustained hard pace for a period of time
Tempo and interval runs help improve speed. But both are considered hard runs. I alternate between tempo and interval runs each week and intersperse hard runs with easy runs or rest days.
Another useful technique to incorporate is strides. Strides are runs over about 60m to 100m at an accelerated pace, about 2/3 of your sprint pace.
RW recommends finishing off easy runs with two to three strides. The idea is to ingrain the feeling of running well in a controlled manner with good form, not letting yourself get tight in the arms or shoulders. Flow with the effort and don't try to fight your way through it. Take plenty of rest between strides with recovery jogs or walks.
Much like a car that is driven at the same speed in traffic all the time, you can benefit by "blowing the carbon out" and revving up the RPMs a bit!
For a systematic training program, check out the RW customized "Smart Coach" training program. Simply input a recent race time and distance, distance you are training for, current mileage and intensity of training. Smart Coach provides a 16-week training plan that incorporates tempo/speedwork runs on alternate weeks, one long run each week, easy runs and X-training or rest days.
What I like about the program is that it gradually builds up your mileage and pace (remember the 10% rule). I have completed two half and three full marathons following the RW training programs.
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